Post by mrmurison on Dec 18, 2020 20:57:15 GMT 12
Dear GMSBC,
I hope you all have a great Christmas break and have plenty to eat and plenty of rest. In order to keep us all moving forward over this time , I have outlined below a schedule for the rowers in year 10 upwards. Most of this does not require access to specialised kit so should be able to be followed at home. If you do have access to ergs or weights you can adjust to suit. This is lighter schedule than you usually follow in school so you can add to it here and there but please not to much as I think you need to enjoy and have a rest as well.
I know a number of you have signed up to our Strava account and I look forward to seeing what everyone is doing on that.
Any questions email me on fmurison@gms.bucks.sch.uk.
Schedule
Friday 18th Dec – 30 minute Run/45 minute Cycle ride
3 x cardio circuit 10 burpees, 10 Press ups, 10 squats, 10 sit ups, 10 split squats on each leg, 10 Hip Bridge .
Saturday 19th Dec – 20 minute run 30 minute bike + 3 x conditioning circuit with 10 kg or more disc.
Sunday 20th Dec -30 minute Run/45 minute Cycle ride
3 x cardio circuit 10 burpees, 10 Press ups, 10 squats, 10 sit ups, 10 split squats on each leg, 10 Hip Bridge .
Monday 21st Dec- 3 x conditioning plus erg or weights for those lucky enough to have access
Tuesday 22nd Dec-30 minute Run/45 minute Cycle ride
3 x cardio circuit 10 burpees, 10 Press ups, 10 squats, 10 sit ups, 10 split squats on each leg, 10 Hip Bridge .
Wednesday 23rd Dec- 20 minute run 30 minute bike / UT2 erg + 3 x conditioning circuit with 10 kg or more disc.
Thursday 24th Dec 30 minute Run/45 minute Cycle ride
3 x cardio circuit 10 burpees, 10 Press ups, 10 squats, 10 sit ups, 10 split squats on each leg, 10 Hip Bridge .
Friday 25th Dec- Christmas Day - OFF
Boxing Day- 30 minute Run/45 minute Cycle ride/ 30 minute erg
27th Dec Back Training together
I hope you all have a great Christmas break and have plenty to eat and plenty of rest. In order to keep us all moving forward over this time , I have outlined below a schedule for the rowers in year 10 upwards. Most of this does not require access to specialised kit so should be able to be followed at home. If you do have access to ergs or weights you can adjust to suit. This is lighter schedule than you usually follow in school so you can add to it here and there but please not to much as I think you need to enjoy and have a rest as well.
I know a number of you have signed up to our Strava account and I look forward to seeing what everyone is doing on that.
Any questions email me on fmurison@gms.bucks.sch.uk.
Schedule
Friday 18th Dec – 30 minute Run/45 minute Cycle ride
3 x cardio circuit 10 burpees, 10 Press ups, 10 squats, 10 sit ups, 10 split squats on each leg, 10 Hip Bridge .
Saturday 19th Dec – 20 minute run 30 minute bike + 3 x conditioning circuit with 10 kg or more disc.
Sunday 20th Dec -30 minute Run/45 minute Cycle ride
3 x cardio circuit 10 burpees, 10 Press ups, 10 squats, 10 sit ups, 10 split squats on each leg, 10 Hip Bridge .
Monday 21st Dec- 3 x conditioning plus erg or weights for those lucky enough to have access
Tuesday 22nd Dec-30 minute Run/45 minute Cycle ride
3 x cardio circuit 10 burpees, 10 Press ups, 10 squats, 10 sit ups, 10 split squats on each leg, 10 Hip Bridge .
Wednesday 23rd Dec- 20 minute run 30 minute bike / UT2 erg + 3 x conditioning circuit with 10 kg or more disc.
Thursday 24th Dec 30 minute Run/45 minute Cycle ride
3 x cardio circuit 10 burpees, 10 Press ups, 10 squats, 10 sit ups, 10 split squats on each leg, 10 Hip Bridge .
Friday 25th Dec- Christmas Day - OFF
Boxing Day- 30 minute Run/45 minute Cycle ride/ 30 minute erg
27th Dec Back Training together